Workout

EMOM x 21 MINUTES

MIN 1 -- 12/10 Cal Bike

MIN 2 -- 12 Burpee Step-Ups (24/20)

MIN 3 -- 12/12 DB Step Back Lunges (Athlete Choice)

Capacity Work

EMOM x 21 MINUTES

MIN 1 -- :45 sec Bike

MIN 2 -- :45 sec Up/Down Step-Ups

MIN 3 -- :45 sec DB Step Back Lunges (Athlete Choice)

HOMEWORK

CONDITIONING

FOR TIME @ 80% EFFORT

100/75 Cal Bike

300 Double Unders

100/75 Cal Bike

-Rest 5:00-

REPEAT!

STRENGTH

1. 5 SETS*

1 Push Presses + 1 Push Jerks + 1 Split Jerk

-Rest 3:00 b/t Sets-

*Start light and build to a moderate set of the complex

2. EVERY 1:00 FOR 15 SETS

2 Push Jerks @ 75% of 1RM

3. 10 SETS FOR QUALITY

2-3 Strict MU

-Rest as Needed b/t Sets-

CrossFit Journal: The Performance-Based Lifestyle Resource